March Madness Has Begun!!!

Welcome back, ya'll,

The weather can't make up its mind and I am trying my best to stay ahead of the next front. I like to plan my meals around the weather to make sure the kiddos get a hot dinner on cold nights and a cool dinner if it's hot outside. It's not a hard and fast rule but it is nice on cold evenings to have something warm in the crockpot waiting for us to get home.

I am working on doing a week of budget friendly whole foods for next week. I hope you're ready to get adventurous with your meals and meal planning.

Meal 1 - Greek Pizza
I had a genius moment the other day. I was craving a greek salad and really missed the crispy crust pizza dipped in the dressing. Here's my amazing idea; put the salad on the pizza. And one on the side since everything is already cut up.

Pizza dough
3 cloves of garlic, minced
extra virgin olive oil
4 oz. feta cheese
pepperoni
banana peppers
red onion sliced
tomatoes sliced
cucumber, cubed

Preheat oven to 550 degrees with your stone or upside down cookie sheet inside. Let dough come to room temperature and roll out on parchment paper until desired thickness. I like mine really thin. Drizzle dough with olive oil and spread garlic. Layer everything put the cucumbers on the pizza. Carefully lift the parchment paper and place a flat surface like a cookie sheet to transfer it to the oven. Cook for 15-20 minutes until golden brown and crispy. Top with cucumbers and drizzle with greek dressing below. Serve a salad along side.

Greek Dressing -
1 egg yolk
2 anchovies, chopped fine
1/3 cup white vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon onion powder
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon salt
1/4 teaspoon black pepper
1 1/2 cups olive oil
2 tablespoons minced fresh parsley

Place all ingredients in a large mouth mason jar. Using an immersion blender, mix until smooth. I store it in the jar in the fridge. It's awesome!!!!

Meal 2 - Taco Tuesday with Whole Wheat Tortillas
So my taco recipe is on here several times so I'm going to focus on the whole wheat tortillas that are surprisingly easy and delicious. The kids and hubby like them better than the corn that I posted a couple weeks ago.

2½ cups whole-wheat flour
½ cup olive oil
1 teaspoon salt
1 cup warm water

In your stand mixer with the dough hooks, mix flour, oil, and salt. Mix for 5 minutes, scraping down sides as needed. Add water and mix for 3-5 more minutes until it all comes together. Dump dough on a floured surface and roll into a log. Cut log in half, and in half again, and again…until you have 12 equal pieces. Roll into balls and flatten with your hand on a cutting board. Cover with plastic wrap and cook your meat or toppings. (Try to let the dough rest an hour.) Then roll flat or use a tortilla press to flatten them all the way. Heat a cast iron skillet to medium high. Cook one side of the tortilla for 40-60 seconds and then flip for an additional 45 seconds. Place on a plate and repeat with the rest. Serve like soft tacos or sprinkle with cheese and top with another and make quesadillas. MMMMMMMmmmmmmmm.

Meal 3 - Cobb Salad
This is a great meal for any night. I used my homemade ranch and made whole wheat biscuits to go along side. I will share my secret for making the best bacon.

1 lb. bacon
2 avocados, sliced
1 lime, halved
4 tomatoes, diced
1 cucumbers, diced
1 red onion, thinly sliced
2 cups shredded cheddar cheese
1 head of lettuce, chopped
ranch dressing
biscuits

Preheat oven to 450. Place a cooling rack in a cookie sheet lined with foil for easy clean up. Place bacon on cooling rack. Cook in the oven for 20 minutes or until golden brown and delicious. Create a large salad and line up the ingredients into stripes on top for a pretty presentation. Chop bacon and sprinkle on top. Serve with dressing and biscuits.

Meal 4 - Corn Pancakes with Sautéed Veggies and Eggs
I hate buying an ingredient and using it once. I did some research and found this recipe to use my masa harina for more than just tortillas. These are incredible. I would order these over and over at a restaurant. Have both skillets going at the same time to get it on the table nice and hot.

1 1/2 cup masa harina
2 cup milk
1 egg, beaten
2 T. butter, melted (plus more for cooking)
1/2 tsp. salt
1 cup frozen corn kernels

1 red onion, sliced
2 large bell peppers, sliced
4 plum or small tomatoes, diced
salt and pepper
olive oil
4 eggs
1/2 cup torn fresh basil

Mix masa, milk, egg, butter, salt, and corn in a large bowl. Mix well. Heat skillet, add a pat of butter. Using a scoop, plop 4 pancakes in the pan and cook until golden on both sides. Remove to a plate. Continue with all the batter.

In another hot skillet, place a couple of tablespoons oil in pan. Sauté onion and peppers until tender then add tomatoes. Salt and pepper to taste. Remove veggies to a bowl. Cook eggs over easy or scrambled as your family prefers. Place a pancake on plate. Top with veggies and egg. Sprinkle with basil.

Meal 5 - Stir-fried Barley
I recently discovered barley. I love it and Trader Joe's has a 10 minute package that is ready in 10-15 minutes. Taking some help from prepackaged veggies makes this a 30 minute meal.

1 package barley, cooked to package directions
3 tablespoons extra virgin olive oil
2 bags asian veggie mix
3-6 tablespoons soy sauce

Heat large skillet to medium high heat. Put in oil and sauté veggies until tender crisp. Add barley and toss with veggies. Add soy sauce and salt and pepper to taste. Amazing!!!

With whole foods and full heart,

Brooke

It's the end of February already?

Hello All,

I can't believe that it's almost March. I have tried some new stuff this week and used the leftovers so there aren't as many recipes as usual. If you had told me that I would be making my own corn tortillas, I would've laughed with you. They are super easy and everyone can make them. I'll share some of what I've found to work best.

I have also had some huge cravings this week and looked up some of my favorites to see how I could make them with real, whole foods. I hope you are excited as I am about a baked blooming onion with homemade ranch. Yum!

Without further ado.

Meal 1 - Homemade Corn Tortillas
I made crockpot refried beans that I posted a couple of weeks ago with these. They are equally good with taco meat. The trick to making them really soft and fluffy is to let them rest for an hour.

2 cups masa harina
1-2 cups hot water
1 tsp. salt

In a large bowl, mix masa and salt with a cup of water and mix well. It should feel like play dough. Add water as needed to soften dough. Cover and let sit for an hour. Roll dough into a log. Cut in half, then half again, and again until you have 16 pieces. Roll each piece into little balls and cover with the towel. Press the dough flat with a tortilla press or two plates lined with plastic wrap. Heat a cast iron skillet to medium high heat. Place tortillas one at a time into skillet. Let them blister on each side for 45-60 seconds. Remove to a plate and keep warm. Fill as desired.

Meal 2 - Mexican Frittata
This is a great way to use leftovers from the night before. This is also a great way to use any leftover veggies. It's a wonderful meatless meal at that.

10 eggs, beaten
salt and pepper
1/4 cup milk
1/2 cooked brown rice
1 cup cooked veggies, chopped
1/2 cup salsa
1 cup shredded cheddar cheese
1/2 cup parmesan cheese
olive oil

Preheat oven to 375 degrees. In an oven-safe skillet, heat a couple of tablespoons of oil to medium heat. Mix scramble eggs, milk, rice, and cheddar cheese. Pour into skillet and gently stir begin cooking the eggs for 15 minutes. Pour salsa into the eggs and sprinkle with parmesan cheese. Bake for 15-20 minutes until the center is set and edges are browned. Remove from oven and cut into wedges. Serve with taco toppings.

Meal 3 - Baked Blooming Onion
This is not exactly a meal but definitely fills a craving that I have. This version uses all real foods and tastes great!

1 large Vidalia onion, topped trimmed off and cut into 16 wedges keeping the root intact
2/3 cup whole wheat bread crumbs
1 T. cajun seasoning
1/4 tsp. salt
1 egg, beaten

Preheat oven to 400 degrees. Place a sheet of aluminum foil on a cookie sheet. Place onion in the middle and separate the onion petals as much as possible. Mix the bread crumbs and seasoning in a small bowl. Brush the egg all the way to the base of the onion and in between each petal. Push bread crumb mixture to each petal trying to keep as much as possible on the onion. Wrap the foil around onion and seal. Place in the oven and bake for 5 minutes, then open the foil and cook for an additional 15-20 minutes. Remove and serve with homemade ranch.

Meal 4 - Stovetop Lentils
I normally make lentils in the crockpot but this is super easy and though it takes about 45 minutes from start to finish, it's mostly the beans cooking on the stove. I used green lentils but brown or green would also work in this.

2 cups lentils, rinsed and picked over
1 onion, diced
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, diced
1 box of chicken stock
olive oil
red pepper flakes
parmesan cheese

In a pot with a lid, heat a couple of tablespoons of oil on medium high heat. Add onion, celery, carrots, and garlic and cook until soft, about 5 minutes. Add lentils and coat with oil. Add chicken stock and bring to a boil. Cover and reduce heat to simmer. Cook for 35-45 minutes until lentils are soft. Serve with a drizzle of olive oil, parmesan cheese, and red pepper flakes to taste.

I'm working on some recipes to use more of the masa harina. I don't buy ingredients that I can't use again…though I will be making more tortillas really soon. :)

With a warm kitchen and cool drink,
Brooke

Snow and Ice and Earthquakes, oh my! 2014

Hey Ya'll,

It's been a crazy week and half here. I've tried a ton of recipes out and even milled my own flour. A whole week off will really give you some time to work on some new ideas. Valentine's day also encouraged a treat making session. I will have some really cool stuff next week for you to try. I will try to use several ingredients in new ways. I hope that piques your appetite.

Meal 1 - Whole Wheat Waffles with Strawberries

This is a modified recipe from several different recipes. The cool thing about it is that it's all whole wheat and can be sweet or savory. You can serve it like I did here or you could top it with chili and cheese. Yummy either way!

2 cup whole wheat pastry flour
1½ teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt
2 cups buttermilk
3 eggs
1 tablespoon honey or leave it out if you are making these for a savory dish.
¼ cup (1/2 stick) butter or coconut oil (plus more for greasing waffle iron)
½ teaspoon cinnamon
½ teaspoon vanilla extract

Plug in waffle iron. Mix dry ingredients in one bowl and wet in another. Combine bowls and mix until combined. Grease waffle iron and put in batter and shut lid. Cook until brown and crispy. Repeat until all batter is cooked. Top with strawberries and maple syrup.

Meal 2 - Panang Curry Chicken with Brown Rice
I really love Thai food. This is my favorite dish made at home. It is super easy and there is only one weird ingredient that can be found at your local grocery store.

5 T. Panang curry paste
3 T. coconut oil
4 cups coconut milk
1 lb. chicken, cut into cubes (I used thighs since they were on sale.)
2 bell peppers, sliced
2 T. honey
2 T. fish sauce, this is in your ethnic or asian food section
1 red chili or jalapeño, seeded and thinly sliced
1/2 cup basil, thinly sliced
3 cups prepared brown rice (there's a foolproof recipe on this blog.)

In a large saute pan, heat oil and place curry in it to fry until you can smell it. Add peppers and cook until they begin to soften. Stir in milk and let come to a gentle boil. Add chicken and cook for 15 minutes at a slight bubble. Add all other ingredients except the rice and cook for 5 minutes. Serve over rice.


Meal 3 - Falafel with Pitas
I really like this dish. I will warn you that you will need a large food processor. I tried it in my blender and it would've been a lot better if I had a large food processor. The original recipe calls for a tahini paste but my family agreed that my homemade ranch was much better with it. The recipe is a couple of weeks back.

2 small chopped white onions
6 garlic cloves
2 cans chickpeas, drained
1 cup lightly packed parsley leaves
1 cup lightly packed cilantro leaves
1 teaspoon salt
¼ teaspoon chili powder
2 teaspoons cumin
2 teaspoons baking powder
½ cup whole wheat flour
extra virgin olive oil, for sautéing
One recipe of whole wheat pitas
Shredded red cabbage
Lemon, for garnish

In a large food processor, blend onions and garlic into small pieces. Add peas, herbs, spices, and flour and baking powder until combined. Remove blade and place in fridge for an hour to set. (This is when you can make you're pitas.) In a large nonstick skillet, heat a couple of tablespoons of oil. Scoop half cup patties into pan and flatten with a spatula. Cook until brown and flip over. Cook on the other side. Place on paper towel like plate and sprinkle with salt. Continue cooking until all falafel are cooked. Serve in a pita with cabbage and a squeeze of lemon. (My kids really liked it with ranch dressing.)

Meal 4 - Eggplant Lasagna (without noodles)
I love lasagna but it is high in carbs and not supper healthy for you. This recipe will hit all the bells and whistles but with none of the guilt. I also take some help from jarred marinara sauce. Just make sure it is all real food.

2 eggplants, thinly sliced with a mandolin, season with salt
2 jars marinara sauce
16 oz. ricotta cheese
2 eggs
1/2 cup parmesan cheese
2 T. italian seasoning
2 cups shredded mozzarella

Preheat oven to 375 degrees. Mix ricotta, eggs, parmesan, and italian seasoning in a bowl. In a 13x10 baking dish, begin layering sauce, eggplant, and ricotta mixture. Top with shredded cheese. Add 2 more layers. Finish with more sauce and cheese. Cover with foil and bake for 30 minutes. Uncover and continue to bake for 15 more minutes. Top with parmesan cheese if desired.


Meal 5 - Biscuits and Gravy
This is not what you call a healthy breakfast but it is a comfort food. We save this for special occasions. It is whole grains and all real foods. Plus, it's amazing!!!

2 cups whole wheat flour
4 teaspoons baking powder
½ teaspoon salt
4 tablespoons coconut oil
1 cup buttermilk

Preheat oven to 450 degrees. Combine dry ingredients to a bowl. Add coconut oil and mix with your fingers until well combined. Add milk and mix until dough forms. Turn dough onto a floured counter. Knead 8-10 times by folding it over on itself. Roll out or pat out with your hand until it's 3/4 inch thick. Cut out biscuits with a floured glass or cutter. Place on a cookie sheet and bake for 10-15 minutes until slightly golden brown.

3/4 lb bacon, no nitrates
3 T. whole wheat flour
3 cups milk
salt and pepper

Cook 3/4 lb of bacon in a skillet until browned. Remove to a plate. Add 3 tablespoons of whole wheat flour and cook until brown. Add 3 cups of milk and whisk until well combined. Season with salt and pepper. Serve over biscuits with bacon on the side.

Treat for a Special Occasion - Red Wine Dark Chocolate Truffles
I made these for the honey and myself for Valentine's day. Since I am only eating real foods now, I thought it would take the pressure off the hubs. These are as good or better than the fancy place in the mall. Even my kids begged for some.

1/2 cup full-fat canned coconut milk
1/4 cup coconut oil
10 ounces high-quality dark chocolate (at least 70% cocoa), chopped fine
1/4 cup full-bodied red wine
dash of salt
1/2 tsp. vanilla extract
1/4 cup cocoa powder, for rolling

In a double bowler, heat milk, oil, and chocolate with whisk. Remove from heat and add red wine, salt, and vanilla until smooth. Refrigerate for an hour. Using a one inch scoop, roll to make smooth and roll into cocoa powder. Refrigerate after making.

I so enjoy sharing my food journey with you. Please let me know your successes and what I can improve on.

With red wine and chocolate (both full of antioxidants),
Brooke

Week 6 - Gone Crockpot Crazy

Hey Ya'll,

For some reason last week was extremely busy and necessitated that I use my faithful friend, the crockpot. I do love a crockpot for ease and convenience. I made two great meals that will definitely get added to my normal rotation. I've been really pleased with how well the family has adjusted to the new way of eating. The recipes this week can be mixed and matched with the other pieces. Eat your meatballs in a pita or serve spaghetti squash with ribs. The sky is the limit with this week's meals.

With up coming bad weather headed our way, I've also planned to try some new recipes to cure some craving from my old eating habits.

I would also like to encourage all of you to really try something new this week. Whether it's using your crockpot to cooking a new veggie this week, break out of that boring routine. Trying new things is proven to help you lose weight and make you a more interesting person. If variety is the spice of life, how spicy are you?

Ribs in the Crockpot

Yes, you read that correctly. I made a classic favorite in the crockpot. These are fall off the bone, "slap your grandmama" good. I used my BBQ sauce recipe. I found that store bought ones will burn because of all of the sugar. I also made coleslaw and brussel sprouts as the sides. Super easy.

1 recipe of BBQ sauce
2 racks of baby back ribs, or your favorite kind


So this is it. Line your crockpot with a crockpot liner. This cuts out the messy cleaning part that I don't like about the crockpot. Put in ribs. Top with all but 3/4 cup of sauce. Cook on low 8 hours.

Salsa Chicken with Homemade Pitas

This is so yummy and the pitas make a great make ahead item for school lunches. They take almost no hands on time. If you've never tried making your own bread, this is a gateway drug.

3 cups prepared salsa
2-3 lbs. boneless, skinless chicken breasts

Place all ingredients in the crockpot and cook for 7-8 hours on low or 3-4 hours on high. Shred chicken with a couple of forks.

Whole Wheat Pitas

Just one note, it will take over an hour and half from start to finish. It's only 10 minutes of actual cooking.

1 T. yeast
1 1/4 cup really warm water from the tap
1 tsp. salt
3-3 1/2 cups whole wheat flour

In your stand mixer bowl, put in yeast and pour water over it. Let it sit for 5 minutes until frothy. Add salt and 1 1/2 cups of flour and mix on low with the dough hook until it turns into a batter. Add additional flour until the dough begins to pull away from the bowl. Mix on low speed for 8 minutes. It will begin to look really smooth. If this doesn't happen, add a little more flour.

Flour a work surface and turn dough onto it. Divide into 10 equal pieces. It really could be any number; I just like the size of these. Roll the dough into balls and flatten to 1/4 inch with rolling pin or glass. Don't make it too thin or they won't rise right. Let them rest on a couple sheets of parchment paper for 30-40 minutes.

Preheat the oven to 450 degrees. Flip the pitas over so the flat side will be on top. Bake for 10 minutes. Flip pitas and cook for 5-10 more minutes until puffed and golden brown. Keep them in a food storage bag for a couple days or freeze.

Ranch Dressing
I made this to use on a cabbage salad I served with the salsa chicken. It's so good, I'll never buy store bought again. I love chipotle but you can omit it if your family is not big on spicy foods.

1/2 cup mayo or greek yogurt
1/2 cup sour cream
1/2 cup buttermilk, or more to thin
1/4 cup chive, minced
1/4 cup dill, minced
2 tsp. chipotle peppers, pureed in a food processor
salt and pepper

In a jar with a lid, combine all ingredients. Shake vigorously! Taste and adjust salt and pepper. Thin with more buttermilk if needed.

Meatballs
These are so easy and are easy to double or triple the recipe for freezing. These can be cooked in the crockpot, baked, or pan fried. This is perfect for when lean ground meat is on sale.

1 1/2 lbs. lean ground beef, chicken, bison, or venison
3/4 cup ricotta cheese
1 tsp. dried parsley
1 tsp. italian seasoning, or oregano
1/4 cup grated parmesan cheese
2 cloves of garlic, minced
1 tsp. salt
1/2 tsp. pepper
1 egg, beaten

Mix ingredients until just combined. Using a small scoop, make balls about the size of your eyeball or one inch. To freeze, place them on a cookie sheet and place in the freezer for an hour. Remove and put into freezer bags. Don't forget to label the bag with the directions.

To bake: Preheat oven to 400 degrees. Bake on a rimmed cookie sheet for 20-25 minutes.

To fry: Heat oven to 400 degrees. Heat cast iron skillet to medium high heat. Put a couple of tablespoons of olive oil in pan. Brown meatballs in skillet. Put entire pan in the oven to finish cooking, about 10 minutes.

Crockpot: Place 2 jars of marinara sauce in the crockpot. Put in meatballs, either thawed or frozen. Heat on low 8 hours or high for 4 hours. Serve over pasta.

Spaghetti Squash
This is a great alternative to eating white pasta with a meal. It's really easy to make and tastes great.

2 spaghetti squash, halved and seeded
extra virgin olive oil
salt and pepper
parmesan cheese

Preheat the oven to 450 degrees. Line an oven tray with aluminum foil. Season the spaghetti squash with olive oil, salt, and pepper. Place flesh side down and roast for 30 to 40 minutes until fully cooked. Remove from the oven and let rest until cool enough to handle. Using two forks, shred the squash. Sprinkle with cheese and serve with meatballs and sauce. Yum!


I hope you are prepared for whatever weather is coming your way. I know that my house is stocked with good eating options and plenty of milk.

With a full crockpot and a clean kitchen,

Brooke

Week 5 and 2 Snow Days

Happy weekend ya'll!

It's been a busy week here on the homestead. Snow makes for a hectic schedule when you're dealing with a family of six and the mountains of laundry that accompany snow days. I had some time to work on a couple of all new recipes, mostly because I was trapped and craving some favorites from my life before real food. I had some tasty discoveries so I hope you'll give them a try. One being chili con queso that is even better than the place with the baby back ribs. You know the one. I also turned it into a pizza! Yes, I did. Incredible. I worked out a real BBQ recipe that I like and the kids enjoyed it as well. If you didn't try the pork from last week, make it and serve it with this sauce. I am also reposting my baked wing recipe with some modifications for the big game this Sunday. Enough chitchat. Let's get to the food!

BBQ Sauce -
I serve this with chicken or pork. I haven't tried it in the crockpot yet but it's on my list.

1/2 onion, diced
3 cloves garlic, minced
2 T. olive oil
2 T. tomato paste
2 cup tomato sauce
1/4 cup apple cider vinegar
2 T. dijon mustard
1-2 tsp. chipotle with adobo, pureed in a food processor
1/2 cup honey
2 tsp. worcestershire sauce or soy sauce


In a pan, heat oil and sauté onions until translucent. Add garlic and cook for a couple of minutes careful not to burn. Add tomato paste and sauce and cook until you can smell the paste. Add all other ingredients and cook for 30 minutes until sauce thickens. Use an immersion blender to liquify the onions and make the sauce super smooth. Enjoy on your favorite meat.

Slaw Recipe -
I love coleslaw. I found the simpler the recipe the better the slaw. Here's my favorite way to make it.

1/2 head cabbage, shredded (I use a mix of purple and green.)
1/3 cup mayonaise
3 T. apple cider vinegar
1 tsp. salt
1 tsp. pepper

In a bowl, mix mayo, vinegar, salt and pepper. Add cabbage and turn to coat. I usually taste it and add more pepper if it needs it. Enjoy on sandwiches, as a side, or on hotdogs. Perfect!

Chili con Queso Dip -
This is one of those guilty pleasures made a lot healthier. I'd suggest you take a couple of cups and set them aside for the pizza recipe that follows.

1 1/2 lb. ground meat, lean
1/2 onion, diced
1/2 jalapeño, diced small
3 T. cumin
2 T. chili powder
1 tsp. cayenne
1 tsp. garlic powder
salt and pepper
3 T. butter
3 T. whole wheat flour
2 cups beef broth
3 cups cheddar cheese, shredded
1 can diced tomatoes, drained (You could also use a spicy Rotel if you want more heat.)

In a large skillet, brown meat and drain fat. Add onion and pepper and all seasonings to meat and cook until the onion is soft. Make a well in the middle of the meat. Put the butter in the well and melt. Add flour and cook until the flour turns golden brown. Add stock and stir well. Add cheese and tomatoes and stir until it turns all thick and bubbly. Enjoy as a dip for chips.

Mexican Fajita Pizza
This may be the best recipe I've ever invented. It is amazing. And I will go on record to say that the meat will cook all the way through so no worries.

Pizza dough, brought to room temp.
2 cups chili con queso
2 cups mozzarella cheese, shredded
8 oz. sliced mushrooms
2 tomatoes, thinly sliced
1 shallot, thinly sliced
1/4 lb. ground meat
cajun seasoning or Old Bay

Heat oven to 425 degrees with the pizza stone or pan inside. When hot, pull out pan and stretch pizza dough onto it. Use the chili con queso like sauce. Cover with cheese. Layer on mushrooms, onions, tomatoes, and meat. Sprinkle seasoning on the meat. Go light if you have picky eaters, heavy for those who like a lot of spice. Cook in the oven for 25 minutes. The meat will be cooked through and the cheese will be melted and delicious. Serve with a salad to make it a more balanced meal.

Bake Hot Wings and Garlic Parmesan
This is a game day favorite. You can't watch football without wings. And these are delicious and not fried!

1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon ground cumin
1 teaspoon kosher or sea salt
2 1/2 pounds chicken wings
2 tablespoons extra-virgin olive oil
2 tablespoons fresh basil, chopped finely
2 garlic cloves, finely grated
1/4-1/2 cup hot sauce
1/4 cup grated parmesan cheese
1/2 teaspoon seasoning salt
celery and carrots, cut into sticks

Preheat oven to 425F. In a small bowl, mix together the oregano, rosemary, cumin and salt. Lay the chicken wings on a baking sheet and season the chicken wings with this mixture.Bake the chicken wings for 20-25 minutes. While the chicken is baking, mix together the oil, fresh basil, garlic, parmesan cheese, hot sauce, and seasoning salt. When the chicken is cooked through turn on the broiler and crisp up all the sides of the wings. Toss the wings with the sauce. Serve with carrots and celery. Blue cheese or ranch dressing is optional.

I hope I have inspired you to try something new this week. Don't forget to eat your veggies!

With greasy fingers and a dirty shirt,
Brooke

Week 4 - The Half Way Mark

Good Weekend Ya'll,

It's been super busy so the recipes will be on the limited side. I will say that converting some of my old standbys to real foods was pretty easy. I am also working on some new stuff that I'm sure will be amazing once I work out the kinks. I did a lot with leftovers as well since my fridge was looking a little cluttered. With all that said, here goes.

Meal 1 - Crockpot Refried Beans and Steamed Veggies (adapted from 100daysofrealfood.com)

I changed just a few things from the original version and serve it with the frozen mixed veggies that you can steam right in the bag. The kids and parents agreed it's really great.

1 onion, diced
2 cups dry pinto beans, rinsed
½ fresh jalapeño, seeded and chopped
3 cloves garlic, minced
¾ teaspoons salt
½ teaspoon black pepper
2 tablespoons cumin
6 cups water
1 cup shredded white cheese
2 bags mixed frozen veggies

Combine first 8 ingredients in slow cooker. Cook on high for 8 hours. Using a mug or ladle, dip out excess liquid.
Mash remaining beans with a potato masher and add extra liquids if needed. Steam veggies according to directions. Season them with salt and pepper. Spoon out beans and sprinkle with cheese. Plate veggies on the side.

Meal 2 - Pesto Chicken and Tomato Pasta with Cabbage

This was a last minute meal. I found chicken tenders on super sale and thought I had to use them. Everything else I had on hand and it actually took longer to cook the cabbage than the entire pasta dish. It was on the table in less than 25 minutes.

1 head cabbage, sliced into 1/2 inch slices
extra virgin olive oil
salt and pepper
1-2 lbs. chicken tenders, cut into small pieces
1 pint cherry tomatoes, halved
1 box whole grain pasta
3/4 cup pesto
parmesan cheese, for topping

Preheat oven to 425 degrees. Place cabbage on cookie sheet. Drizzle with oil and salt and pepper. Cook for 20-25 minutes, turning at 10 minutes. Boil a large pot of water. Add a large pinch of salt. Add pasta and cook according to package directions. In a hot skillet, add a couple tablespoons of oil and cook chicken until light golden brown and cooked through. Add pesto, tomatoes, and couple ladles of starchy cooking water from the pasta. Drain pasta and add to the chicken and pesto. Serve with cabbage and top with parmesan. It's totally worth washing 3 pans.

Meal 3 - Whole Wheat Pizza with Bacon, Spinach, and Mushrooms

I know you are thinking you will never make your own pizza dough but it's super easy and so cheap. It does take a while but it's not a lot of effort. The best part is that you can freeze the dough after the first rise and just leave it out on the counter for a couple ours to rise before cooking. I used my new stand mixer and it really made things easy.

For dough:
1 tablespoon honey
1 1/2 cups warm water (110 degrees, it should feel like warm bath water)
1 tablespoon active dry yeast
1 tablespoon olive oil, plus extra for bowls
1 teaspoon salt
3 1/2 cups whole wheat flour

In a small bowl or cup, dissolve honey in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour in a mixer until dough starts to come together. Mix with bread hooks until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust. Form into a tight balls and place in two separate bowls. Let rise for about 45 minutes, until doubled. Preheat the oven to 500 degrees with cookie sheets or pizza stone in it. Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a hot pans. Top pizza with toppings below. Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.

For topping:
1 jar real food marinara sauce
1 8 oz. block of mozzarella shredded
1 8 oz. sliced mushrooms
1 box frozen spinach, thawed and drained
5 slices of bacon, cooked and chopped
parmesan cheese, for sprinkling
red pepper flakes, if desired

Place all ingredients on dough. This will make 2 pizzas. You may not need all the sauce. I save the leftover for the kids to dip their crusts into. I also like to sprinkle the top with salt and pepper and a little drizzle of olive oil right before baking. Top with parmesan and red pepper flakes after cooking.

Meal 4 - Grilled Pork Tenderloin

This is not a full meal but you can easily throw some veggies on the grill with a sweet potato and call it a night. The best thing about this is that you usually get 2 tenderloins in a pack and can easily cook both one night and have the others for tomorrow night's meal. I'm working on a BBQ sauce that I hope to post next week that would be great to make sandwiches with.

2 pork tenderloins
8 small cloves of garlic
1-2 teaspoons salt
2 tablespoons grill seasoning, (I use Weber grill seasoning)
extra virgin olive oil, in a sprayer

Heat grill to hot. With a small knife, stab 8 holes into the pork. Fill with a clove of garlic in each. Spray with oil and season both sides with salt and grill seasoning. Here's the easy part. On the hot grill, place the pork over hot coals for 7 minutes with the lid closed. Turn pork and cook the other side of 6 minutes with the grill closed. Move the pork off the hot coals on the grill. Close lid for 5 minutes. Check that it reaches 145 degrees internal temp. Grill or roast veggies on the side. Let the pork rest on a plate for several minutes. Slice and enjoy.



With grilled meats and a side of veg,

Brooke

Daniel Plan - Week 3

So it's week 3 and I thought I should share some of the things that have happened to me on this journey so far. First, I have not had significant weight loss. I'm not complaining here, I have dropped a couple of pounds but others I know have had huge success in this area. Second, I have felt a lot less tired. Before starting, I was falling asleep on the couch at 8:30 and now I have to make myself go to bed at 10:00. I have also wanted to move more. I mean any kind of movement, cleaning, cooking, walking, yoga, etc. I really was a skeptic about this aspect. I have not added caffeine or restarted alcohol so I don't know how soon I'll add those back in. I like feeling this awake. I also have noticed some of my brain fog lessening. It's not completely gone but a lot better. That being said, all positive changes so far.

I also had another revelation. We had a get together with a few families this weekend. All us ladies are on the Daniel Plan. The men were in charge of the meat on the grill and we made the sides. All sides were Daniel Plan accessible. It was so awesome to eat at a gathering without having to think about what was "good" and "bad." I also didn't gain any weight the following day. Try this if you regularly get together with a group. Maybe you can convert others, or at least, not damage all the good you're doing.

Meal 1 - Crockpot Black Bean Soup

The best thing about this meal is that you can make it the night before and just turn on the crockpot as you walk out the door. It's so easy, so cheap, and so good.

16 oz. dried black beans, rinsed and picked over
1 bell pepper, diced
1 lg. onion, diced
2 carrots, sliced
2 celery stalks, sliced
2 tomatoes, diced
3 cloves garlic, minced
1 qt. chicken broth
2-4 cups water
1 tablespoon cumin
2 teaspoons oregano
salt & pepper, to taste
lime juice
cilantro, chopped
avocado, sliced or cubed

Place everything but the lime, cilantro, and avocado in the crockpot. Make sure the beans are completely covered, adding more water if necessary. Cook on low for 8 hours. Mash half of the beans with a potato masher or immersion blender. Squeeze in juice of the lime and stir well. Top with cilantro and avocado.

Meal 2 - Orange and Pineapple Shrimp

This is as good or better than the local Chinese place. Make sure to cook the shrimp in batches so not to crowd the pan and other than that, it's very fast.

2 egg whites
1/4 cup cornstarch
salt & pepper
1 1/2 lbs. shrimp, deveined and peeled
1/4 cup coconut oil (more if needed)
1 cup fresh orange juice
3 tablespoons soy sauce
1 tablespoon honey
1 inch ginger, grated
1 pinch red pepper flakes
1-2 cups pineapple, cubed

4 cups brown rice, cooked as directed or follow my perfect brown rice recipe.

Whisk egg whites, cornstarch, salt and pepper in a large bowl until frothy. Dump shrimp into bowl and swish around to coat. Heat oil in a nonstick skillet on medium high heat. Drop in a few shrimp at a time and cook 2-3 minutes per side. Remove to a paper towel lined plate. Mix together remaining ingredients in a bowl. When all shrimp are cooked, add sauce to empty skillet and cook until the sauce thickens. Slide shrimp back into skillet to coat with sauce. Serve with rice and a side of veggies.

Meal 3 - My Oven Baked Fried Chicken

I wasn't impressed with the recipe in the book for "fried" chicken. I looked back through my old recipes and found a recipe that I know I liked and made some changes to make it diet friendly. The kids loved it!

8 boneless, skinless chicken thighs
poultry seasoning or seasoning salt, what ever you normally use
1/4 buttermilk
1 lemon, zested and juiced
2 egg whites
1 teaspoon hot sauce
3 cups Uncle Sam cereal, crushed (or any other whole grain cereal)
salt & pepper

vegetables to roast, broccoli, cauliflower, cabbage, etc.
extra virgin olive oil

Preheat oven to 375 degrees. Place a cooling rack inside a cookie sheet. (Line the cookie sheet with foil for easier clean up.) Sprinkle the chicken with seasoning salt. Mix egg whites, lemon, buttermilk, and hot sauce in a large bowl. Place crushed cereal, salt, and pepper on a plate. Dip chicken in buttermilk mixture then cereal and place on prepared cookie sheet. Coat all chicken. Bake 40-45 minutes. While chicken is baking, place veggies on another cookie sheet. Coat with extra virgin olive oil and salt and pepper. Bake the last 20 minutes of the chicken being in the oven. They both should be done at the same time.

Meal 4 - All Nuts Granola

This is the most addicting recipe I'll post today. It has a ton of uses, which I will list later. It sounds expensive to make but you only use a couple of tablespoons at a time. It's totally worth it! You must use parchment paper. It will keep the granola from sticking.

1 cup sliced almonds
1 cup pumpkin seeds or pepitas
1/2 cup nuts of your choice, walnuts, pecans, cashews, etc.
1/2 cup shredded coconut
1/4 cup coconut oil
1/4 cup honey
1/4 cup real maple syrup
1 tablespoon cinnamon
1 teaspoon salt
1 cup dried fruit, raisins, cranberries, strawberries, whatever

Preheat oven to 300 degrees. Heat coconut oil in a large bowl in the microwave until liquid. Add in all ingredients except fruit. Place a piece of parchment paper on a cookie sheet. This is super important if you want to actually be able to eat the granola. Pour granola onto cookie sheet and spread evenly. Bake for 20-25 minutes, stirring occasionally. Remove from oven with all is deep golden brown. Quickly mix in fruit. Let cool. Break it into bite sized pieces and store in an air tight container.

Here is how I ate mine: parfait with yogurt and fruit, as cereal mixed with berries and bananas topped with almond milk, sprinkled on to of brie with a little honey and baked for an appetizer, as a topping for ice-cream. I'm sure you'll find a million things to put it on or just eat on it's own. It's delicious!

Snack 5 - Garlicky Bean Dip

This is modified from the Daniel Plan book. It wasn't flavorful enough for me so I tweaked it just a little.

1 can cannelloni beans, drained with liquid reserved
2 tablespoons extra virgin olive oil
4 cloves of garlic
1 lemon, zested and juiced
1 teaspoon smoked paprika
1 pinch red pepper flakes
salt and pepper

In a food processor or blender, pulse oil, garlic, lemon, and couple tablespoons of reserved liquid until garlic is finely chopped. Add beans and spices. Blend until smooth, adding more liquid as needed. Eat with veggies, chips, or on sandwiches instead of mayo.

I'm working on some other new recipes as well. One just came out of the oven and I haven't had time to taste it yet. I'll report back next week and let you know how it turned out.

With all natural goodness,
Brooke